WOD 070616

Would you rather kiss a jelly fish or step on a crab?

Warm-Up 4

3 sets:
10 OH Squats
1 minute DU practice


Kipping HSPU Progression


10 Power Snatch (empty bar)

8, 6, 4 Power Snatch (build to weight used for workout)


Every 2 minutes, for 20 minutes (10 sets):
3 Snatch Lift Offs + Snatch
(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)

Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets), for times:
95/65 lb. Hang Power Snatch x 7 reps
24″/20″ Box Jump Overs x 14 reps
Run 400 Meters

Note each FINISHING time

Out of Town WOD

Run 2 miles for time


CrossFit Journal: The Performance-Based Lifestyle Resource